Class Descriptions

ChiRunning

Basic
ChiRunning Class
(4 hours). This half-day class presents all
of the foundation elements of the ChiRunning approach so that upon
completion the student will be able to fully implement it into his or
her running program. Keith will demonstrate the various components of
ChiRunning and will guide students through exercises and drills so they
get the “feel” of the ChiRunning approach. There will be only a limited
amount of running so the course is appropriate for runners of all
levels. A fun, informative and motivating experience.

Content includes:

Introduction to ChiRunning form

Keys to effortless, injury-free running

The physics of running: gravity’s role

ChiRunning vs Power running

Injury prevention techniques

Lower and upper body usage: role of legs and arms

Gears and speed management

Personal check-in techniques

Pre-run looseners

Innovative technique drills

Conserving energy at any speed

Video feedback on running form

Day-long
ChiRunning Class (7 hours). In addition to covering all of
the basics of ChiRunning covered in the half-day class, the day-long
training provides more extensive practice, some exposure to ChiWalking,
additional skill development exercises, core muscle exercises, post-run
stretches, hill running, trail running, more varied video feedback and
an extensive question & answer period (during lunch) on related
issues and specific applications of ChiRunning, e.g., to marathons and
ultras.

Note: the half-day (4 hrs) and day-long (7 hrs) classes may be
offered
in a series of sessions rather than in one single session.

Advanced Hill
and Trail Running Workshop (2 hrs). After a brief
review of ChiRunning basics from the half-day or day-long classes, this
workshop focuses on the challenges of hill running and trail running.
ChiRunning techniques make both uphill and downhill running easier to
do and easier on the body as sore muscles and injured joints become a
thing of the past. Efficient uphill running leaves the runner with
energy at the top. Downhill running is typically under control yet
faster with the ChiRunning approach as balance, appropriate cadence and
pelvic rotation impact the runner’s form and self confidence. Essential
adaptations in ChiRunning form due to extreme hill steepness are also
taught including in some cases, the role of ChiWalking in uphill
running.

Advanced
ChiRunning Class (2 hrs). Basic ChiRunning
skills are reviewed and integrated with individual learning goals and
specialized applications. Advanced material and the fine-tuning of the
core ChiRunning principles are provided in the context of running
together in the group.

ChiWalking

Basic ChiWalking
Class (4 hours). This half-day class
presents all
of the foundation elements of the ChiWalking approach so that upon
completion the student will be able to implement it into his or her
walking program. Keith will demonstrate and guide students through
active exercises and drills as they experience the five steps of
mindful walking: alignment, core engagement, balance, making a choice
and moving forward.

Content includes:

Introduction to the ChiWalking approach

Injury-prevention techniques

Optimal walking posture

Lower and upper body usage: role of legs and arms

Pre-walk looseners

Personal check-in tools

Innovative technique drills

How to relax and conserve energy at any speed

Hill walking techniques

Video feedback of walking form

Day-Long ChiWalking
Class (7 hours). Typically offered
over a series
of several sessions, this class provides all of the basics of
ChiWalking of the half-day class and also includes more practice time,
more skill development exercises, core muscle exercises, post-walk
stretches, extended hill walking practice, increased range of video
feedback, and a focus on a range of applications of ChiWalking to such
interests as hiking and marathoning.

Advanced
ChiWalking Workshop (2
hrs). This workshop is designed for those who have
completed the
Basic ChiWalking class and would like to progress further in their
ChiWalking form. Workshop includes a brief review, individual
observational feedback and such specialized applications as
marathoning, hiking, racing, and advanced hill walking.

Chi Walk-Run

Basic Chi Walk-Run
Class (4 hours). This half day class
provides a unique integration of the knowledge and experiential
foundations of both Chi Walking and Chi Running. Keith will demonstrate
the various components of Chi Walking and Chi Running and will guide
students through exercises and drills so as to learn and get the "feel"
of these approaches and the transition between them. Upon completion,
the student will be able to walk and run with more ease and efficiency
and will be able to move effortlessly back and forth between walking
and running. Open to all levels of walker or runner.

Content includes:

Keys to effortless, injury-free walking and
running

Basics of the holistic, integrated Chi Walk-Run
approach

Core muscle technique drills and exercises

Upper and lower body usage in walking and running, e.g.,
running witout using your legs and the role of gravity

Introduction to Chi Walking and Chi Running form

Energy conservation in movement

Body scanning, awareness and choice re. walking and/or
running

Tips for transitions between walking and running: when to
do which and how to make the shift most efficiently

Eugene Marathon Training

Training options: Chi
Running, Chi Walking and Chi Walk-Run

Half Marathon and Full
Marathon Training Group. Designed to prepare runners and
walkers
for
the Eugene
Marathon and Half Marathon, and
offered through the Eugene Running Company,
this training program meets regularly over a period of three months.
It
is open to all runners and walkers, from first-timers to experienced
marathoners. Keys to effortless running and walking,
posture,
form, “gears” for speed management, hills and more.
Participants
will have a weekly training program to follow as well as individual
Instructor guidance. Each session will
have
theoretical input, skills practice and a group run or walk including
Instructor
observations and feedback.